Overcome Phone Addiction Guide Review : These simple techniques will assist you in reducing the amount of time you spend checking your phone.
Research has proven that spending too much time on your phone is detrimental to your focus and mental health.
As the new year begins, there are a few simple strategies to improve your digital habits.
Turn off notifications, remove your phone from your bedroom, and even use grayscale.
How can you cut down on the amount of time you spend on your smartphone?
I, like you, spend far too much time on my phone.
“Most individuals check their phone every 15 minutes or fewer, even if they have no alerts or messages,” says Larry Rosen, a psychology professor and author of The Distracted Mind, in an interview with CNBC. “We’ve built up this layer of worry around our use of technology, as if we’re missing out if we don’t check in as frequently as we think we should.”
The desire to check notifications and feeds interferes with people’s capacity to focus, according to Rosen’s research.
Aside from the squandered time, spending too much time on your phone has a psychological impact. Several studies have found that social media is harmful to one’s mental health, and Facebook recognized last year that passive use of its social network can lead to negative feelings. Researchers are still attempting to determine the long-term consequences of investing so much time and energy in our electronics.
Some major investors are even pressuring Apple to create new tools to assist consumers break their phone addictions, claiming that a sense of dependency is harmful to the company’s long-term health.
Fortunately, you don’t have to wait for Apple to make a change; you can simply become more mindful of how you use your phone. If you want to take more tangible actions to reduce your usage than merely saying, “I’ll go on Facebook less,” or “I won’t check Snapchat during work,” here are some basic suggestions:
Maintain a routine.
Setting alerts indicating how often you can check your phone is the most basic approach Rosen offers for weaning yourself off your phone. Begin with every 15 minutes, then every half-hour, 45 minutes, or hour. When your alarm goes off, take a minute to check over all of your notifications and then reset the timer.
Rosen advocates informing close friends or family that you may not be replying to their communications as soon as you used to lessen reaction anxiety and hold yourself accountable.
As many push notifications as feasible should be disabled.
You don’t have to be bothered by every “like” on your latest Instagram photo or the notification that your favorite podcast has a new episode.
Turning off push notifications for as many apps as possible is an amazingly simple technique to reduce distractions. To manage your notifications, go to Settings > Notifications. I only turned on notifications for email, chat app messages, my calendars, and utility applications like Lyft or GetAround, which only activate when I use them.
Remove any apps that are distracting from your home screen.
According to Rosen, “a lot of [phone use] is unconscious activity.” “You switch from Facebook to Instagram, check the weather, and send texts.”
However, if you have to actively seek out an app in order to use it, you’ll avoid the “accidental” time-sucking that occurs when you simply start tapping around on your phone.
Keep the apps you want to encourage yourself to use front and center, such as ones for reading or learning a new language, but relegate anything you want to spend less time with to folders on your second page of apps (or if you have an Android phone, off the screen entirely).
You may even uninstall specific apps like Facebook or Twitter entirely and use your smartphone’s web browser instead.
Get your phone out of bed.
Allow your phone to not be the last thing you see at night or the first thing you check in the morning. You won’t be tempted to start your day by getting vortexed into an avalanche of messages and updates if you use a traditional alarm clock and keep your phone out of reach.
Make use of your smart speaker if you have one.
One of the most useful features of smart speakers like the Amazon Echo or Google Home is that they enable you to live a more screen-free lifestyle.
I’ve stopped listening to music or podcasts on my phone since getting one and will try to answer all fundamental queries using speech. Using my smart speaker for as many things as possible has allowed me to keep my smartphone out of my hands for longer.
Try using your phone’s grayscale mode.
Making your smartphone’s screen less appealing to look at is one of the most shocking methods to reduce the amount of time you spend on it.
Switching your phone to grayscale to remove the “shiny rewards” that colored icons provide you every time you unlock it is recommended by Time Well Spent, an organization focused on altering our relationships with technology.
This approach worked wonders for keeping me away from apps like Facebook and Instagram, though I did had to turn it off a few times when I needed to use Maps or shoot photos.
Grayscale can be enabled by navigating to the “Accessibility” category in your phone’s settings. Turn on “Color Filters” in “Display Accommodations” on an iPhone. Find “Vision” on a Samsung handset, then scroll down to “Grayscale.”
Continue to hold yourself accountable.
Do you want to assess your progress?
Consider using an app like QualityTime or Moment to track your smartphone habits so you can set a precise usage target and see how well you keep to it.
Because one of my own aims is to reduce my phone usage, here’s how my home screen looked before and how it looks now: